Steal These International Healthy-Food Habits!

Many countries have traditional diets that are much healthier (and many times more flavorful) than our typical American way of eating. Steal their healthy habits to make meals that will transport you to another level of flavor and health!

Asia: Although each Asian country and region has its distinct flavors and cooking styles, almost all share one food in common — rice. For healthier, more flavorful meals, follow the Asian tradition of including a grain (preferably a whole grain) with every meal. Not only will whole grains (like brown rice) keep your energy levels stable throughout the day when eaten at each meal, these complex carbs also promote satiety, helping you feel more satisfied. Try this recipe for Brown Rice with Shiitakes and Scallions.

Africa: Many cultural diets throughout Africa are based on whole, fresh plant foods like colorful fruits and vegetables, especially leafy greens and tubers like yams and sweet potatoes. Take a tip from this way of eating and add more color to each meal. Mix up your colors to get a variety of nutrients — red tomatoes contain lycopene, which may help lower the risk of certain types of cancer, while green kale is high in lutein, which is important for brain and eye health. Aim for at least three different colors on your plate at each meal. This recipe for Sweet Potato and Black Bean Salad fits the bill!

Mediterranean: The traditional Mediterranean diet is anything but low in fat, but the types of fat in it are all heart-healthy ones, like those found in olive oil and oily fish. Eat the Mediterranean way and focus on healthy fats. To do this, use healthy oils like olive oil for cooking, eat more fish and snack on nuts. Here’s a recipe for Tuscan Salmon with Rosemary Olive Oil that uses healthy fats to add delicious flavor.

Latin America: Latin American cuisine is full of flavor, but rather than using loads of salt, they often use spices and herbs like cumin, ancho chile pepper powder and oregano to amp up the taste of meals. You can do the same — just swap out some of the salt in your favorite recipes for your favorite spice or herb and you’ll definitely be blown away by the improvement in flavor. This Chile Garlic Shrimp recipe has plenty of flavor and doesn’t call for even a pinch of salt!